Saturday May 23rd

8am hyrox, 9am crossfit, 9am weightlifting
9PM MURPH, ONE HEAT! BE HERE AT 8:45 or EARLIER 
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8am Hyrox- there is built in rest today, the rest should allow you to push the machines/work a little harder before you run

40 Minutes
Run 800
1000M ski
rest 2 minutes
*the rest should allow you to push the
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Run 800
80m Burpee Broad Jump
rest 2:00
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Run 800m
5o Meter sled pull heavy
rest 2:00

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Run 800m
1000 M Ski
Rest 2:00
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Run 800
100 Wall balls AND 200M farmer carry

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If you make it through in 40 minutes rest 2:00 and go back to the top
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9am CrossFit
Warm-Up
2 Rounds
1:00 Echo Bike
5/5 Worlds Greatest Stretch
10/8 Push-Ups
8 Scapular Pull-Ups
6/6 Single Arm Rotational Ring Rows
5 Inchworm to Hollow Hold (2 sec)

Then 2 Rounds:
12/9 Echo Bike Calories, building effort
8 Russian Kettlebell Swings / American Kettlebell Swings @ working weight
4 Burpee Pull-Ups

Conditioning
For Time
Every 4:00 x 6 Sets
21/15 Echo Bike
15 American Kettlebell Swings
9 Burpee Pull-Ups

Kettlebell: 53/35lb, 24/16kg

Score = Sum Total Time

Primary Objective: Complete each working set in 2:45-3:15
Secondary Objective: Complete each Echo Bike in under 1:00. This sets the tone and creates a high power output going into the swings and Burpee Pull-Ups

Strategy: Target a high power output on the bike and go directly into an unbroken set of quick American Kettlebell Swings before moving right into 9 Burpee Pull-Ups. The standard for the Burpee Pull-Ups is just out of reach and you can jump into the pull-up. This is meant as a conditioning and movement piece more than a strength builder on the day. This should be completed with about 1:00 rest each set, but the cumulative fatigue will hit by set 4 and the last two rounds you will need to have some grit to stay engaged.
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9am weightlifting
Warm up- Coaches choice

Part 1 – Snatch Complex

We’re building positions and barbell confidence with higher reps again this week before reps gradually drop and intensity climbs over the next few weeks.

Every 3:00 x 6 sets
1 Power Snatch
2 Hang Power Snatch
2 Overhead Squat

Start around 60–70% of your best power snatch if you know it.
Build each set to a moderately heavy but smooth number.
No misses. Crisp movement and good positions are the priority.

Focus points:

Stay patient off the floor
Vertical extension
Fast elbows and punch overhead
Stable overhead squat position
Part 2 – Snatch Singles EMOM Style

Every 2:00 x 6 sets
2 Snatches
(full snatch if mobility allows)

Ideally start around where your final successful complex ended in Part 1.

Goal:

Consistent technique under moderate fatigue
Smooth turnover
Confident receiving position
No ugly lifts or chase lifts

Athletes still developing mobility can perform:

Power snatch + overhead squat
OR

Power snatch only





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Part 3 – Front Squat Leg Finisher

Every 2:30 x 3 sets
8 Front Squats @ ~60–65%

Controlled tempo on the way down.
Drive up aggressively.
Stay upright and keep elbows high.

Accessory Work – 3 Sets
Superset:
10 Tall Kneeling Single Arm DB Press each arm

15 Weighted barbell good mornings. Be careful please

Rest 2 minutes between sets

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